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How To Prevent Shin Splints When You Run
Shin splints is an exercise-related problem that is mostly experienced by runners. It is pain along the inner part of the lower leg caused by inflammation of the muscles, tendons and bone tissue around the tibia. Beginner runners usually get this injury when they do too much too soon. People who run on hard surfaces also get this injury because they put added strain on their front legs.
How To Prevent Shin Splints
1. Do not increase your mileage or your speed too quickly if you are new to running. As soon as you feel discomfort, back off and give your body time to recover between your runs.
2. Run on softer surfaces because hard surfaces increase the stress and impact on your joints, muscles and bones. Run on the treadmill, unpaved trails and grass.
3. Rest sufficiently to recover. If you are a beginner runner, avoid running two days in a row to limit the pounding on your bones, joints and muscles and to give the body time to recover. Even if you are experienced, take a day or two off from running every week to prevent overuse of muscle. On your off days you can simply rest or swim or bike.
4. Get good quality running shoes that provide stability and cushioning. Consult an expert at a running specialty store to make sure you get shoes that suit your feet. When your running shoes lose their cushioning, you will get shin splints, so it is recommended to replace them every 300 to 400 miles (480-640km).
5. Strengthen your shin muscles. If you are not a runner your anterior tibialis muscles on the front side of your lower leg are weak. That is why it is easy to feel shin pain and develop shin splints if you are new to running. Simple exercises such as heel raises or toe raise will help you to strengthen your calf and shin muscles.
6. Avoid heel striking and toe running. If you land on your heels, you create a lot of stress and impact on your lower legs and that can cause shin splints. The best is to land on the middle of your foot and then roll through to the front of your toes.
7. Stretch your calves. When you feel pain in your shin as you run, stop and stretch your calves, and make it a habit to stretch your calves after every run.
How To Prevent Shin Splints
1. Do not increase your mileage or your speed too quickly if you are new to running. As soon as you feel discomfort, back off and give your body time to recover between your runs.
2. Run on softer surfaces because hard surfaces increase the stress and impact on your joints, muscles and bones. Run on the treadmill, unpaved trails and grass.
3. Rest sufficiently to recover. If you are a beginner runner, avoid running two days in a row to limit the pounding on your bones, joints and muscles and to give the body time to recover. Even if you are experienced, take a day or two off from running every week to prevent overuse of muscle. On your off days you can simply rest or swim or bike.
4. Get good quality running shoes that provide stability and cushioning. Consult an expert at a running specialty store to make sure you get shoes that suit your feet. When your running shoes lose their cushioning, you will get shin splints, so it is recommended to replace them every 300 to 400 miles (480-640km).
5. Strengthen your shin muscles. If you are not a runner your anterior tibialis muscles on the front side of your lower leg are weak. That is why it is easy to feel shin pain and develop shin splints if you are new to running. Simple exercises such as heel raises or toe raise will help you to strengthen your calf and shin muscles.
6. Avoid heel striking and toe running. If you land on your heels, you create a lot of stress and impact on your lower legs and that can cause shin splints. The best is to land on the middle of your foot and then roll through to the front of your toes.
7. Stretch your calves. When you feel pain in your shin as you run, stop and stretch your calves, and make it a habit to stretch your calves after every run.